THE SESSION

2017-10-11 -

WARM-UP 5mins easy

90-100rpm • 10mins moderate 85- 95rpm

MAIN SET 3 x 15secs max effort

80- 90rpm; 4mins easy recovery between each rep, 90-100rpm

• 4 x 1min max effort

80- 90rpm, really push the last 30secs; 4mins easy recovery between each rep, 90-100rpm

• 5mins easy

High-cadence recovery

• 1 x 8mins vigorous

See how the legs feel but try and push the last 2mins to max effort, 80-90rpm